Jan 312010
 

Warm-up:

Deadlift 5
Burpees 10
Front Squat 15
x2

WOD:

“Linda” aka “Three Bars of Death”

BW Bench
1.5 x BW Deadlift
.75 BW Clean

10-9-8-7-6-5-4-3-2-1
For Time

Scale weight as needed, post times to comments

Jan 302010
 

Warm-up:

Ovh Squat 15
Tuck Jumps 10
Shoulder Press 5 45/30lb bar
x2

WOD:

Double Unders 5
Pullups 5
Pushups 5

As many rounds as possible(AMRAP) in 20 min.

Post rounds and partial rouns to comments.  If you don’t have double unders do tuck jumps.

 Posted by at 4:06 am
Jan 292010
 

Warm-up:

Run 800m
Carioca 50 yd
Pullups 10
Pushups 15
Squats 20

WOD:

“Filthy 50″

Box Jumps 50 (24″/20” box)
Jumping Pullups 50
Kettle Bell Swings 50 (1 pood)
Walking Lunges 50
Knees 2 Elbows 50
Push Press 50 (45/30lb)
Back extension 50
Wall Ball 50 (20/15lb MB)
Burpees 50
Double Unders 50

For time

Scale weight and reps as needed, post modifications and times to comments.

Jan 272010
 

Warm-up:

Shoulder Pass Throughs 10
Dips 10
Back Extension 10
Situps 10

WOD:

Shoulder Press 1-1-1-1-1
Push Press 3-3-3-3-3
Push Jerk 5-5-5-5-5

Find a new 1 rep max for shoulder press, 3 rep for push press and 5 rep for push jerk.  Post loads to comments.

 Posted by at 4:10 am
Jan 252010
 

Warm-up:

5 Knees 2 elbows
10 Pushups
15 Ovh Squats
Row 1min
x2

WOD:

“Elizabeth”

135/95lb Clean
Ring Dips

21, 15, 9

If you don’t have ring dips, its 3:1 regular dips.  Scale weight as needed on the squat cleans.  Post loads and times to comments.

 Posted by at 4:10 am